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When it comes to our fitness and health, we often focus strongly on our diet plan and physical exercise routine. One important factor that is very much a part of fitness but is the most overlooked is the quality and duration of sleep. Adequate and quality sleep is a vital component of overall health and well-being, and it plays a fundamental role in achieving our fitness goals.
So how does sleep affect fitness? In this blog, let us look at the importance of sleep in fitness and highlight why resting well is essential for achieving better overall health.
What happens when we sleep?
Before we delve into the relationship between sleep and fitness, let us understand the science behind sleep. Sleep is a complex physiological process that is divided into two main phases: REM (rapid eye movement) sleep and non-REM sleep. During non-REM sleep, our bodies repair and regenerate tissues, promote muscle growth, and release essential hormones. REM sleep, on the other hand, is critical for cognitive function, memory consolidation, and overall brain health.
The Impact of Sleep on Physical Fitness
The benefits of good sleep are plenty. Here’s how adequate sleep can be highly advantageous to your body.
Physical Recovery Happens During Sleep
When we engage in physical exercise, our bodies experience wear and tear. Quality sleep provides an opportunity for our muscles and tissues to repair and recover. During deep sleep, the body releases growth hormone, which aids in muscle repair, strengthens bones and facilitates tissue growth. Getting adequate sleep can really enhance the recovery process and reduce the risk of injuries.
A Well Rested Person Has More Energy
A lack of sleep can significantly lower our energy levels, leading to reduced stamina and endurance. Inadequate sleep hampers the body's ability to store glycogen, which is the primary source of energy during physical activity. By getting sufficient sleep, our body can replenish glycogen stores and maintain higher energy levels for intense workouts like aerobic exercises, HIIT etc.
Improved Hormonal Balance
Sleep plays a crucial role in regulating hormones that directly impact our fitness. Lack of sleep disrupts the balance of hormones like cortisol, which increases stress levels and hinders muscle growth. On the other hand, sufficient sleep promotes the production of testosterone, a hormone that aids in muscle development and overall strength.
Proper Sleep Improves Focus and Concentration
We need to have the best focus and attention to not only do well in life but also during workouts. Workouts require precise technique and great focus so that we can do them correctly and reduce the risk of injuries. Sleep deprivation impairs cognitive function, attention span, and reaction time, making it challenging to maintain optimal performance during workouts. A well-rested mind is better equipped to focus and coordinate movements during exercise effectively.
Your Body Burns Calories During Sleep
Your metabolism is working even when you sleep, and hence your body burns calories as you sleep. According to the Sleep Foundation, an adult body can burn as many as 50 calories every hour during sleep. This is not a consistent number and depends on many factors like body weight and metabolic rate.
Tips for Getting Adequate Sleep
Now that we understand how important sleep is for fitness, here are some practical tips to improve the quality and duration of your sleep.
Set a Consistent Sleep Schedule
Aim for a regular sleep routine by going to bed and waking up at the same time every day, even on weekends. This helps regulate your body's internal clock and promotes better sleep quality.
Create a Sleep-Friendly Environment
Ensure your bedroom is cool, dark, and quiet. Remove electronic devices, such as smartphones and tablets, as their blue light can disrupt your sleep cycle. Invest in a comfortable mattress, pillows, and bedding that support your body's needs.
Practice Relaxation Techniques
Engage in relaxation techniques like yoga, deep breathing, meditation, or gentle stretching before bed. These activities can help calm your mind, reduce stress levels, and prepare your body for sleep.
Establish a Pre-Sleep Routine
A consistent pre-sleep routine allows you to wind down and signal your body that it's time to sleep. You can take a warm bath, get in your comfy pyjamas, put on soothing music, or read a book to get into a relaxed state of mind.
Thus, getting enough rest is vital for reaching your fitness goals. Once you’re awake in the morning full of energy, you can head over to the gym and make the most of your workout. Download the FITPASS app to find the best gym workouts near you, so that you can utilise your fresh and focused mind, good energy, and well-rested body for an effective workout.
